By Greer Burcky, MS, RDN/LDN, CPT – Registered Dietitian, Performance Coach
Thanksgiving is upon us and with increased focus on gratitude comes an increased focus on family. The holidays are a special time for family and friends as well as everybody’s favorite, food! Many lose sight of their nutrition and fitness goals. The holiday season runs for many from October 31st through early January, over half of an individual’s weight gain occurs during this time.1 On average, “normal weight” individuals gain about one pound while overweight/obese individuals average about 5 pounds per holiday season.2,3
Additionally, this weight gain is not lost in the preceding months, 51% of annual weight gain occurs during this holiday season in turn leading to 15–30# weight gain over many years.1,2,3 Year after year, this weight gain can add up and as we get older the difficulty to lose weight increases substantially.4 As we all know, additional weight can lead to a multitude of morbidity risk, and overall diminished quality of life.4 When fueling the body, focusing on what we need and then revisiting what we want is a key way of eliminating the holiday weight gain. Keeping these 5 key pieces in mind during the holiday season can help you prioritize your nutrition during the busy season!
1. Real and minimally processed foods with a focus on protein
When at the grocery store, focus on shopping the perimeter of the store, less processed items live here and will keep your diet focused more on real foods. This will help in the avoidance of processed carbohydrates and packaged foods that contain preservatives. When picking organic fruits, look for fruits with irremovable skin. The skins of the fruit are packed with antioxidants and polyphenols. When in the meat and seafood department look for grass-fed/pasture-raised meats and wild-caught seafood. This will alleviate meats with added hormones and antibiotics.
The brick and mortar of the human body are our protein sources. Protein is needed for muscle repair and proper muscle function. Some options include chicken, turkey, grass-fed beef, bison, pasture-raised pork, salmon, shrimp, scallops, grass-fed yogurt, pasture-raised eggs, and good-quality protein powders/supplements. When it comes to what we eat, quality should be a top priority!
2. A structured plate
When it comes to each meal, focus on incorporating leafy greens alongside fiber filled vegetables, about 30-40 grams* of protein, substantial about of fat, and when it comes to carbohydrates focus on fiber filled carbs. It is most prudent to avoid processed carbohydrates are they provide little to no nutritional sustenance. These foods can lead to an unstable blood glucose response and high insulin levels. This then can lead to unsatisfaction and promote unwanted metabolic changes. Make sure your meals fill you up and keep you fueled for at least 4 hours!
*Key: 1 ounce of meat averages about 7 grams of protein and a good measure is the palm of your hand, this is the average size of a 3-4 oz piece of meat
3. Vegetables most
Vegetables are famous for being low in calories but high in volume assisting in feeling satiated. Keeping your plate mainly vegetables is a great way to give the body what it needs – fibers, vitamins, and minerals. We have receptors in the stomach that stretch and signal to the brain we are full, this assists in decreasing the chances of overeating. A good goal to have is keeping half your plate vegetables!
4. Don’t skip meals!
A big practice of many is to save calories for later. They skip breakfast and lunch to overindulge at dinner. This is never a good idea and structured meals should be consistent throughout the day even if you know later there may be more indulgent items. Keep in mind tips 1-3 and make sure to have a substantial amount at breakfast and lunch.
5. Stay moving and hydrate!
Stay active and keep water in hand! Take a 5–10-minute walk after meals to stabilize blood sugar and get some fresh air. One hour of exercise shouldn’t replace a days’ worth of activity!
239.429.0800
www.Inspireem.com
3555 Kraft Road, Suite 130, Naples, FL 34105
Greer Burcky, MS, RDN/LDN, CPT
Registered Dietician/Performance Coach
Greer is a registered dietitian with a Master of Science in Dietetics and Nutrition with over 1,200 hours of supervised practice in Naples and Miami. During her internship, she worked with registered dietitians in the food service and clinical sector at Physicians Regional Medical Center.
Additionally, she was able to work alongside registered dietitians at the Florida Department of Health and in private practice. With a specialty rotation focused on Integrative Functional Nutrition, Greer is passionate about the power nutrition can provide her patients. Greer aims to provide the highest quality care and healing through proper nutrition and exercise. She incorporates her dietetic and personal trainer licenses to offer both services seamlessly to her patients at Inspire Exercise Medicine.
You can find Greer cooking new recipes outside the gym, hiking the Great Smoky Mountains, and playing with all her dogs.
References:
1. Bhutani S, Wells N, Finlayson G, Schoeller DA. Change in eating
pattern as a contributor to energy intake and weight gain during
the winter holiday period in obese adults. Int J Obes (Lond).
2020;44(7):1586-1595. doi:10.1038/s41366-020-0562-2
2. Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring
NG. A prospective study of holiday weight gain. N Engl J Med.
2000;342(12):861-867. doi:10.1056/NEJM200003233421206
3. Roberts SB, Mayer J. Holiday weight gain: fact or fiction?. Nutr
Rev. 2000;58(12):378-379. doi:10.1111/
j.1753-4887.2000.tb01839.x
4. Gill LE, Bartels SJ, Batsis JA. Weight Management in Older Adults.
Curr Obes Rep. 2015;4(3):379-388. doi:10.1007/
s13679-015-0161-z